Sunday, Apr 28
Workout of the Day
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Monday, Apr 29
Workout of the Day
Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #15/25
.30 plank hold
1 min jump rope
10 goblet squats #15/25
.30 plank hold
Push Jerk 4x5
(Load)
Push Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Grip #52
(Time)
4 Rounds for Time
15 HANG CLEANS #65/#95
12 KB swings #35/#50
6 seated press #25/#40
20m Single Arm Waiter Carry #25/#40 (ROTATE HALF WAY THROUGH)
15 HANG CLEANS #65/#95
12 KB swings #35/#50
6 seated press #25/#40
20m Single Arm Waiter Carry #25/#40 (ROTATE HALF WAY THROUGH)
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Tuesday, Apr 30
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
TABATA GYMNASTICS
(Reps)
4 ROUNDS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
3 RNDS: Strict HSPU and Rowing
(Time)
3 rounds for time of:
- 15 strict handstand push-ups
- 1,000-m row
- 15 strict handstand push-ups
- 1,000-m row
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Wednesday, May 1
Workout of the Day
WARM UP 7
(Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Bench Press 5x5
(Load)
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
30-20-10: GHD Sit-ups, Toes-to-bars, & Wall Ball Shots
(Time)
30-20-10 reps for time of:
-GHD sit-ups
-Toes-to-bars
-Wall-ball shots, #14/#20-lb. ball
-GHD sit-ups
-Toes-to-bars
-Wall-ball shots, #14/#20-lb. ball
Mobility for the day
(Other / Text)
Mobility routine used for recovery
